IRON MOUNTAIN FITNESS

3/31/22

Shoulder Health: Supinated Row + OH Carry

Strength: 4x8 DB Press

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20 Min AMRAP:

5 Strict C2B Pullups

10 Ring Pushups

20 Box Step-ups (30/24)

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3/30/22

Shoulder Health: 1-arm DB Press + C2B Pullups

                               1-arm DB High Pull + Dip

Strength: Bench Press (5x15 @55%)

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812 Rounds:

400m Run

- Rest 1:30 b/w each -

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3/29/22

Shoulder Health: 8/arm Turkish Getups

Strength: Bench Press (5x15 @55%)

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4 RFT:

12 DL (225/155)

75 DU

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3/28/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x8/leg Split Squats

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30-20-10:

GHD Situps

T2B

Wall Ball (20/14)

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3/25/22

Shoulder Health: 8/arm Turkish Getups

Strength: 5x5 Weighted Pullups

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4 RFT:

20 Power Cleans (115/75)

800m Run

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3/24/22

Shoulder Health: Shoulder Stamina

Strength: 1RM Hang Clean or HPC

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5K Row For Time

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3/23/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 1RM Push Press

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For Time:

10 Single-leg Squats

20 DU

20 Single-leg Squats

40 DU

30 Single-leg Squats

60 DU

40 Single-leg Squats

80 DU

50 Single-leg Squats

100 DU

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3/22/22

Shoulder Health: Supinated Row + OH Carry

Strength: 1RM Front Squat

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3 RFT:

200m Run

20 K2E

200m Run

20 DB Thrusters (35/20)

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3/21/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 1 RM DL

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5x12 DB Row

5x5 Weighted Dips

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3/18/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x5 Weighted Pullups

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30-20-10:

Front Lack Lunges (155/105)

HRPU

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3/17/22

Shoulder Health: Shoulder Stamina

Strength: 6x3 Hang Clean or HPC

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12 Min AMRAP:

10 R-arm DB OHS (50/35)

5 Bar MU

10 L-arm DB OHS (50/35)

15 T2B

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3/16/22

Shoulder Health: Supinated Row + OH Carry

Strength: Push Press (5x5 @75% of 1 RM or 5RM)

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3 RFT:

15 KB Swings (53/35)

20 Box Jumps (24/20)

250m Row

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3/15/22

Shoulder Health: Supinated Row + OH Carry

Strength: Push Press (5x5 @75% of 1 RM or 5RM)

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1600m Run (Row)

- Rest 5 - 

1200m 

- Rest 4 - 

800m

- Rest 3 - 

400m

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3/14/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: Front Squat (5x5 @75% of 1 RM or 5RM)

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5x12 DB Bench Press

5x12 DB Row

5x5 Weighted Dips

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3/11/22

Shoulder Health: Shoulder Stamina

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Open 22.3

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3/10/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: Warm up for DL

3 RFT:

25 DL (225/155)

1000m Assault Bike

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3/9/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: Front Squat (5x5 @75% of 1 RM or 5RM)

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6 RFT:

5 HPC (155/105)

10 Weighted Lunges (155/105)

- Then, HW Walk as far as possible in 4 min 

(Rest as needed b/w couplet and HS Walk)

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3/8/22

Shoulder Health: 8/arm Turkish Getups

Strength: Push Press (5x5 @75% of 1 RM or 5RM)

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5 RFT:

35 DU

200m Run

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3/7/22

Shoulder Health: Sup. Row + OH Carry

Strength: 5x10 DB Bench Press

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For Time:

60 AbMat Situps

50 T2B

40 GHD Situps

30 Pullups

20 Strict Pullups

10 Bar MU

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3/4/22

Shoulder Health: 1-arm DB Press + C2B Pullups

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Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1:

DL (225/155)

Bar-facing Burpees

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3/3/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: Push Press (5x5 @75% of 1 RM or 5RM)

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20 Min AMRAP:

5 OH Weighted Situps

10 Burpees 

15 Squats

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3/2/22

Shoulder Health: Sup. Row + OH Carry

Strength: 6x3 Hang Clean or HPC

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"Freestyle Diane"

45 Reps of Each Move For Time:

Deadlift (225/155)

HSPU

- Partition as needed for fastest time - 

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3/1/22

Shoulder Health: 1-arm DB High Pull + Dip

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For Time (Row or Run):

2000m 

- Rest 4 Min

1600m 

- Rest 3 Min

1200m

- Rest 2 Min

800m

- Rest 1 Min

400m